Food is a primary source of energy for the body and women who eat a well-balanced diet, get the majority of vitamins and minerals needed to sustain daily energy. Vitamins are micronutrients important in regulating a variety of bodily functions, including metabolism and digestion of foods, which are broken down into compounds of useful energy. The B vitamins are the prominent nutrients responsible for creating energy. WomensHealth.gov suggests obtaining energy from food sources as a first option and using vitamin supplements secondary, with physician monitoring.
B Vitamin Group
The B group of vitamins are comprised of eight specific types, each working together and individually for overall health. As a whole, the B vitamins are essential for breaking down carbohydrates, fats and proteins into energy sources. This group of vitamins plays a role in various other body functions such as maintaining healthy skin as well as keeping the nervous system functioning properly. Equalized formulations of B complex supplements are an option for daily use, however, each B vitamin serves a specific role and you may not gain the benefit of energy and nutrients from a singular supplement. Additionally, some women require more of one type of B vitamin than the other, such as during pregnancy or menopause, when hormones fluctuate.
Thiamine and Niacin
Thiamine, or vitamin B1 and niacin, or vitamin B3 help your body metabolize carbohydrates. Niacin is also important for women as a means to regulate the stress-hormones, which often impact energy level. Both vitamins are obtained from animal-based food sources such as beef, poultry and eggs or through fortified breads, cereals and pastas. For energy, adult females can take 1.1 mg of thiamine and 14 mg of niacin daily. Pregnant or lactating females can take 1.4 mg of thiamine and 17 mg of niacin daily.
Pyridoxine and Cobalamin
Pyridoxine, or vitamin B6 and cobalamin, or vitamin B-12 aid in converting foods to energy as well as keeping your nervous system functioning properly. Pyridoxine is significant for female health and energy in the event of postpartum depression. According to Virginia Hopkins Health Watch, vitamin B6 is needed as part of an intricate process in creating natural serotonin, a neurotransmitter involved in mood and energy. Similarly, vitamin B-12 is involved in mood regulation and MayoClinic.com notes that this vitamin improves symptoms of tiredness or fatigue, when used regularly. Adult females are recommended to take 1.3 mg of pyridoxine daily and up to 2 mg if pregnant or lactating. Cobalamin is recommended at 2.5 mcg and up to 2.8 mcg when pregnant or lactating. Fortified grains and animal-based products also contain these vitamins.
Magnesium and Iron
Magnesium and iron are important minerals, which aid in converting vitamins into usable energy. Magnesium is significant for converting pyridoxine and niacin into active chemicals for improving mood, energy and reducing fatigue. Iron is a mineral that is lost by women during menstruation, and deficiency results in low energy, fatigue and lethargy. Daily magnesium intake is 310 mg for women ages 19 to 30 and 320 mg for women older than 30 years of age. Iron intake is 18 mg for adult women and during pregnancy it is 27 mg per day. Vitamin C is important for the proper absorption of iron and women should take at least 75 mg per day. Magnesium rich foods include nuts, spinach and beans. Iron is contained in beef, fish and beans.
References
- WomensHealth.gov: Staying Active and Eating Healthy
- National Institute of Medicine: Dietary Reference Intakes: Vitamins
- Office of Dietary Supplements: Magnesium
- MayoClinic.com: Vitamin B12
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- Virginia Hopkins Health Watch: Postpartum Depression, Stress and Nutrition
Member Comments